Benefits Of Greek Yogurt

Health-conscious Americans have been touting the benefits of yogurt for a long time now, causing many who once turned their noses up at yogurt, to embrace the Greek way.

Few foods pack as healthy a punch in such a small serving as Greek yogurt. A bowl of Greek yogurt can keep you fortified with many essential nutrients and be very helpful for weight loss. For many Greek yogurt lovers, the richer texture is also a big sell.

High Protein Content

While the caloric content is similar to traditional yogurt, Greek yogurt is higher in protein that you need to build lean muscle tissue. But protein also acts as a backup source of energy when carbohydrates and fats are not available. Enjoying a single 7-ounce container of Greek yogurt for breakfast (FAGE) offers as much as 20 grams of protein. This is about double the amount of protein in traditional types of yogurt.

Weight Management

Some types of Greek yogurt are naturally low in calories such as my FAVORITE brand FAGE Total 0% or Total 2% Greek Yogurt. Opt for reduced-fat 2% Greek yogurt or nonfat varieties to keep your caloric intake to a minimum. One 7-ounce container of plain 2 percent Greek yogurt provides around 150 calories, versus full-fat plain types that have as much as 170 calories for the same amount. If you are on a weight loss plan, adding nonfat Greek yogurt to your diet may be your best option.

Greek yogurt stands out, among other things, for containing double the amount of protein compared with traditional yogurt. Since protein takes the body longer to digest, it can help make you feel and stay full for longer. This is especially important to help curb your appetite between regular meals when trying to lose weight. And when you do get hungry, it is a healthy way to help minimize those cravings.

Digestive Health

One of the most touted health benefits of Greek yogurt is the probiotics it contains, as these healthy "GOOD" bacteria help promote a healthy gut. Your digestive tract naturally contains many different types of bacteria. Some are good to help you digest food, and some are potentially harmful. Eating Greek yogurt with probiotics helps increase the good bacteria in your gut, and the more good bacteria you take in, the less room there is for the bad varieties to grow. Maintaining this healthy balance of friendly bacteria can help with several digestive issues, as they help keep you regular and fight the bad bacteria that can cause diarrhea. Probiotics boost the immune system, and are also helpful for those who suffer from irritable bowel syndrome and intestinal diseases such as Crohn’s and ulcerative colitis.

Fewer Carbs

Greek yogurt is usually lower in carbohydrates than other types of yogurt, which is an advantage if you have diabetes and need to manage your carbohydrate intake. Individual 7-ounce containers of plain 2% Greek yogurt have fewer than 10 grams of carbohydrates, which is about half of the amount of carbs in traditional yogurt.

Lactose Intolerance

Lactose intolerance is a sensitivity to the sugar in milk called lactose. The symptoms of lactose intolerance are triggered by the digestive tract and can include bloating, flatulence and diarrhea. People with lactose intolerance should, however, keep milk and dairy products in their diet, according to recommendations by both the National Institutes of Health and National Medical Association.

Studies have found that people with lactose intolerance can tolerate up to 12 grams of lactose. It is recommended that those with lactose intolerance start introducing lactose slowly into the diet and begin with lower lactose-containing foods. Greek yogurt is a lower lactose food, with a 6-ounce container of nonfat plain Greek yogurt providing only 4 grams of lactose. The lower amount of lactose found in Greek yogurt is due to the straining process, making this rich, creamy food a lactose-intolerant friendly one. As a bonus, the probiotics found in Greek yogurt also help breakdown the lactose sugar, making it easier to digest.

Blood Pressure

One of the best ways to help control high blood pressure is through diet, specifically the dietary approaches to end hypertension. Dairy foods, including Greek yogurt, are an important source of calcium, magnesium and potassium, which is believed to help lower high blood pressure.

Bone Health

Greek yogurt provides important nutrients, such as calcium, magnesium, phosphorus, potassium and protein, which work together to promote strong, healthy bones. Unfortunately, many people only think they need to focus on calcium and turn to over-the-counter supplements in order to meet their needs. However, Greek yogurt provides a complete suite of nutrients not found in calcium tablets alone. A study of postmenopausal women conducted at Washington University School of Medicine concluded that taking in calcium directly from dairy foods, as opposed to supplements, has a more positive impact on bone health.

Low in Sodium

Another advantage of Greek yogurt is that it is naturally low in sodium. Now, you need some sodium in your diet to balance fluids, as normal fluid balance is essential for electricity conductivity, which makes your muscles contract and allows your heart to maintain a steady rhythm.

If you are generally healthy, you can have up to 2,300 milligrams of sodium each day, according to U.S. News Health. Being over age 50, having a history of hypertension or suffering from kidney disease requires you to keep your intake below 1,500 milligrams per day.

Having a 7-ounce individual container of FAGE 2% plain Greek yogurt as a dip for carrots in the afternoon provides approximately 65 milligrams of sodium from the yogurt. Some varieties of traditional yogurt contain as much as double this amount of sodium.

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